Looking for an effective, free pilates workout you can easily do in your living room? You've come to the right place. Pilates is a fantastic form of training that strengthens your core, improves your flexibility and gives you better posture – all without heavy weights.

Here's a simple, easy-to-follow pilates routine for beginners that you can do right on your mat at home.

20-minute pilates program with 6 exercises

This routine consists of 6 pilates-inspired exercises that work your whole body, with extra focus on your abs, glutes and back.

How to do it:

• Go through all 6 exercises in order (1 to 6), doing 8–10 reps of each, before taking a short break.
• Repeat the full circuit 3 times.

For a harder workout: Increase your reps and shorten your breaks.
For an easier workout: Do fewer reps and take breaks as needed.

1. Kickback to knee lift

Start on all fours. Extend one leg back and lift it with control, then draw your knee in towards your chest. A great exercise for strengthening your glutes and activating your core.

2. Plank to pike

Start in a high plank with straight arms. Push your hips up towards the ceiling so your body forms an upside-down V (pike), while engaging your core. Lower your hips back down with control.

3. Side-lying leg lift

Lie on your side with your head resting on your hand and your legs together. Lift your top leg towards the ceiling with control and lower it slowly. Repeat on the other side.

4. Clam shells

Lie on your side with your knees bent and your feet together. Lift your feet slightly off the mat and open your top knee towards the ceiling like a clam shell. Keep your pelvis completely still to avoid rotating your hips. Then repeat on the other side.

5. Bridge marches

Lie on your back with your knees bent and lift your hips towards the ceiling. Keep your glutes engaged and lift one knee at a time towards your chest at a controlled pace, keeping your hips completely stable.

6. Reverse plank knee lift

Sit on your mat with your hands behind you and your legs extended. Lift your hips into a reverse plank, then draw one knee at a time towards your chest with control before extending your leg again. Keep your chest open and your hips lifted throughout.

Shop the look & our pilates favourites

To get the most out of your home workout, you need clothes and gear that support your movements and let you focus 100% on your technique.

In the video, Sally is wearing our popular Ellie Flare Pants, which offer ultimate comfort and complete freedom of movement on the mat.

To avoid slipping during planks and balance exercises, we recommend a pair of non-slip pilates socks and an exercise mat that protects your knees and back.

Explore our pilates clothing and find your new favourite pilates set.

Want to know more about pilates?

We've made it easy for you! Get inspiration for the perfect outfit in our guide What to wear to pilates and discover all the benefits of the workout in our article Pilates for beginners.